Hand weights are designed to enhance workouts by adding resistance to the movement of your arms. When used during an aerobic workout, hand weights can increase strength and heart rate and cause the lungs to take in more oxygen. Using hand weights can also improve circulation to the forearms, wrists and hands.
There is some disagreement among fitness experts about the benefits of using hand weights versus the risks. If used incorrectly or without proper posture while walking, for instance, they can cause strain on the shoulders and certain tendons. Others say they are a beneficial addition to a workout because of the added resistance.
What to Look for
Hand weights come in several styles. This article will cover styles other than the hand-held dumbbell, also known as free weights.
Some hand weights strap to the hand, thereby allowing the fingers to be free during a workout. One brand claims to distribute weight evenly on the front and back of the hand, with additional styles offering added weight to the wrists. There are even weighted training gloves. Others are held in the palm of the hand, such as the simple and inexpensive beanbag-style hand weights that are filled with sand.
Look for a non-slip, easy to grip fabric. Heavier fabrics will be more durable, and some are designed to absorb moisture. Some brands offer a basic handle to which extra weights can be added in increasing increments. Hand weights come in varying weights, typically 1, 2 or 3-pounds.
You can also find simple metallic bar weights with soft rubber grips.
Common Pitfalls
Hand weights made with inexpensive fabric, especially those filled with sand, will not be as durable for regular use. If you plan to use hand weights daily, purchase a higher quality brand to ensure durability.
In order to prevent injury or strain on certain muscles and tendons, it is important to educate yourself on the proper use of hand weights before adding them to your workout.
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